Dips Vs. Decline Bench Press

The dip and the decline bench press are looked at as lower chest builders. Many people believe that they are interchangeable exercises that offer similar benefits.

Which is better out of the too?

Dips

Dips are more old school that decline bench presses. In fact, dips are so old school that even ancient men walking next dinosaurs were doing them. There are parallel bars in many schools that were installed over 50 years ago. The reason is that dips are effective and affordable exercise. You don’t need much to perform them – even a pair of two chairs may be enough.

Dips will develop strong chest, triceps and shoulders. You can add weight and the ranger of motions is quite long. On top of everything it’s an exercises that can be done safely without a spotter. At the same time the only safe way to perform a decline bench press without a spotter would be to do it in a power rack or a bench press station with safety hooks.

The decline bench press

Many people have become interested in performing decline bench presses after Dorian Yates labeled them as the better and safer than flat benches. He is a former IFBB pro and six times Mr.Olympia and people tend to listen to guys with big muscles.

The decline bench press has many downsides. The range of motion is largely limited and the exercises just feels weird because your head is lower than your legs and there’s blood going in your head. often it feels like your head is about to explode. The groove of the exercises is also something many people just don’t get used to it.

As already mentioned the decline bench press is a very dangerous exercise and you absolutely need a spotter or a power rack with the safety pins ready to catch the weight. Unlike the flat bench press the decline does not allow you to rest the bar on your chest. It can easily slide towards your jaw.

Dips

Decline bench press

Practical

Yes

No

Effective

Yes

Yes

Chest activation

High

High

Easy to learn

Yes

No

Affordable

Yes

Requires gym

Spotter

No

Yes

Proven in time

Yes

No

Dangerous

Yes

Yes

Can cause death

Unlikely to impossible

Quite possible without a spotter

Range of motion

Big

Limited

Conclusion: The dips is the better chest exercise and is recommended over the decline bench press by NatyOrNot.com.